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0The 1st Law -- Make it Obvious
"The process of behavior change always starts with awareness."“行为改变的过程总是从意识开始。”
SUMMARY
1. **Automaticity of Habits**: Once habits are formed, they become automatic, and we often don't pay attention to what we're doing. For instance, we don't consciously tell our hearts to beat or our lungs to breathe; these are tasks our bodies perform automatically.
2. **Identification of Habits**: To change habits, one must first become aware of their existence. This can be achieved through a method called "Pointing-and-Calling," which involves vocalizing the actions you are about to take and their potential outcomes, thereby raising your level of consciousness.
3. **Habits Scorecard**: This is a tool to help you become more aware of your behaviors. You can list your daily habits and rate them based on whether they contribute to your long-term goals. Good habits lead to positive long-term outcomes, while bad habits have negative long-term effects.
4. **Changing Habits**: The first step in changing bad habits is to notice them. You can help yourself become aware by vocalizing your actions and their consequences. This method can also aid in remembering tasks on your to-do list.
5. **Awareness of Habits**: The process of behavioral change always begins with awareness. Strategies like Pointing-and-Calling and the Habits Scorecard are designed to help you recognize your habits and acknowledge the cues that trigger them, allowing you to respond in a way that benefits you.
6. **Labeling of Habits**: Instead of simply categorizing habits as "good" or "bad," it's more effective to consider whether they are helpful in achieving your long-term goals. Habits that align with your desired identity are generally good, while those that conflict with it are bad.
7. **Observation of Habits**: Before attempting to change habits, observe and notice your behaviors without judgment or internal criticism. Approach your habits with the same objectivity you might use to observe someone else's actions.
In summary, to change habits, it's crucial to first become aware of them and then gradually improve through increased self-awareness and the implementation of specific strategies.
1. **习惯的自动性**：习惯一旦形成，就会变得自动化，我们往往不会注意到自己在做什么。比如，我们不会刻意去想心脏要跳动、肺要呼吸，这些都是身体自动完成的。
2. **习惯的识别**：要改变习惯，首先得意识到它们的存在。这可以通过“指指点点”（Pointing-and-Calling）的方法来实现，也就是大声说出你正在做的事情和可能的结果，这样可以提高你的意识水平。
3. **习惯评分卡**：这是一个帮助你更清楚地认识到自己行为的工具。你可以列出日常习惯，并根据它们是否有助于你实现长期目标来评分。好习惯会带来正面的长期效果，而坏习惯则相反。
4. **习惯的改变**：改变坏习惯的第一步是注意到它们。你可以通过大声说出你的行为和后果来帮助自己意识到这些习惯。这种方法甚至可以帮助你记住待办事项。
5. **习惯的意识**：行为改变的过程总是从意识到自己的习惯开始的。通过“指指点点”和习惯评分卡这样的策略，你可以识别自己的习惯，并意识到触发它们的线索，从而以一种对你有益的方式做出反应。
6. **习惯的标签**：不要简单地将习惯分为“好”或“坏”，而是要看它们是否有效，是否有助于你成为你想成为的人。如果一个习惯与你的长期目标相冲突，那么它可能就是一个需要改变的坏习惯。
7. **习惯的观察**：在开始改变习惯之前，先观察和注意到自己的行为，不要自我批评或责备。就像观察别人一样，客观地看待自己的行为。
总的来说，要改变习惯，关键是要先意识到它们，然后通过提高自我意识和采取一些策略来逐步改善。
